Chic’s Beach CrossFit – Deka Competition
Warm-up
High intensity, gymnastics conditioning focus
3 sets
12/12 Tall kneeling side bend pull down
6 Tempo tall kneeling band chin pull downs
Tempo the return
https://youtu.be/4XW5D2og2eY
Gymnastics
Metcon (3 Rounds for reps)
Perform 3 sets of max rep strict Ring muscle ups
Rest AT LEAST 2 minutes between sets, max 4
Do not save anything on your first set. the goal is to perform a max effort and 2 subsequent effort to see where our endurance is
Gymnastics
Metcon (Checkmark)
E2MOM for 16minutes
odd: 7/5 RMU (kipping)
Even: 9/6 BMU
Gymnastics
Metcon (2 Rounds for weight)
3 sets
8 Heavy DB pullovers + band
8 Heavy inclined rows
()
Metcon
Metcon (Time)
4 rnds
18/15 Cal Row
12 Squat Cleans 155/105 lbs
12 Burpee BJO @ 30″ (using hands)
Squat cleans perform at least sets of 3
Conditioning
Metcon (Calories)
Assault Bike
8 x
2 minutes @ RPE 8/10
2 minutes rest
Rest 6 minutes
8 x
15 seconds @ RPE 10/10
1:45 rest
Cool down 5 minutes
Compare with results from August 23rd
Progress means higher wattage for same RPE or simply, more calories for same RPE on first
Progress on second set means less loss of power over the 8 sets
Core
Metcon (Checkmark)
L-sit holds
8 x 20-30 seconds
Rest as needed